Muscles worked
biceps, forearms
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dumbbell alternate preacher curl
- Body part
- upper arms
- Equipment
- dumbbell
- Target muscle
- biceps
- Muscle group
- forearms
Secondary muscles
How to perform it
- 1
Sit on a preacher bench with a dumbbell in each hand, palms facing up.
- 2
Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
- 3
Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
- 4
Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- 5
Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
- 6
Repeat the movement with your left arm.
- 7
Continue alternating arms for the desired number of repetitions.
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